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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic then,

with a barbell:

– 3 Hang Muscle Cleans

– 3 Front Squats

Rest 10s

– 3 Hang Power Cleans on coach call

Rest 10s

– 3 Hang Power Cleans + 3 Front Squats

Rest 10s

– 3 Hang Squat Cleans on coaches call

*add light weight

– 2 Hang Squat cleans on coaches call

Strength

1a: Bench Press (4 x 5. Rest 60s.)

– add weight each set

1b: DB Split Squats (4 x 6 ea. Rest 60s.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

Row 500 Meters

21 Hang Squat Cleans (115, 75)

*One person works. Split in half.

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Beginner Metcon:

8 Russian Swings (53, 35)

8 Goblet Squats (53, 35)

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Banded Pushdowns

15 Banded Pulldowns

100 Ft. Farmer Carry, Heavy.

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